Daily WOD – Mar 11, 2019

Congrats to Kelly G, Sydney and Alex D who all celebrate their 1 year anniversaries this month!

Complete 4 rounds for time of:

  • 5* muscle ups
  • 10 front squats (145/100#)
  • 400m run

* Muscle ups must be consecutive with a max of 5.

WOD Notes:  This should be a fast workout!  Choose a front squat weight that can be done unbroken.

Reminder:  Kettlebell Kitchen will be in house for our evening classes. Our account rep, Benni, will have food samples and information, and is happy answer any questions you have. From now until Tuesday at MIDNIGHT (11:59pm EST) use the FLASH discount code: Benni30 to receive 30% OFF your first 2 weeks for any MEAL PLAN! If you prefer to order a la carte, first time customers can use the code Ironcross at checkout and receive $25 OFF your first 2 orders of $50 or more.

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This Post Has 5 Comments

  1. Congrats Kelly, Alex and Sydney on your 1 year!!!

  2. Congrats 1-year-ers!

    6:00
    Erin 14:35 (6pu)
    Moira 17:03 (10rr, 35)
    PTD 18:07 (10pu/P, 85)
    PTY 14:25 (125, P)
    Rocco 11:59 (125, 5pu)
    Mel 17:03 (55, 10rr)
    Zabs 18:06 (2bmu)
    John C. 14:30 (115, 5strict pu)
    Fili 17:25 (2bmu attempts)

    7:00
    Sean 13:53 (135, 5c2b)
    Quinn 🙂
    Dan 12:38 (10spu, 95)
    Jen C. 15:36 (44kb, 1mu+pus)
    Andrew 19:00 (5pu/P, 60)
    Drake 🙂
    Erik 16:20 (5pu strict, 115)
    Jim 17:00 (95 bent over row)
    Ray 21:17 (bmu)
    Elissa 14:20 (8rr, 95)
    Rob 🙂

  3. Results:
    5:15
    Zack 14:50 (pull/push, 90/6)
    Pete P. 15:59 (pull up banded, 95#)
    Jesse 17:25 (8 pu, 45)
    Hannah 16:01 (pull ups 5, 35#)
    Murray 16:05 (10 pu)
    Bill 15:50 (10 pu)
    Nick L. 15:25 (10 spu, 10 pu, 85)
    KtS 12:48 (pu)
    Danielle 16:55 (75, 8c2b)
    Ceil 17:48 (10p)
    Greg 16:13 (p, 65)
    Jake 15:44 (5 pu, 115#)
    Frank N. 15:56 (1 mu/rd, 115)
    Steve M. 15:06 (2 RMU/rd)
    Ian 🙂 (135, 10pu)
    —–
    6:15
    Missy 16:42 (5pu, 85#)
    Jason 12:51 (c2b)
    Craig 14:30 (kip pu, 115)
    DE 14:40 (broke mu)
    Kelly G. 14:34 (MF x 8, 65#)
    Jenn 16:20 (2mu/rd)
    Nicole :0
    Eric P. 17:00 (115, RR)
    —–
    9:30
    Becky 17:50 (ring pull ups, 400 row/DB squat)
    Rey 14:35 (row, p, 75)
    Ed 16:45 (5pu)
    KtN 13:40 (10p, 115 sumo)
    Megan V. 17:20 (100run, 600row, u prgoress, 55)
    Tanya 16:35 (5pu, 5pu)
    Kerri 17:55 (65, pu/pu, P, 20″)
    Frank W> 14:45 (c2b)
    Betsy 14;03 (mu transitions, 45#)
    natalie :0
    —–
    4:00
    Heather 13:58 (2mu)
    Marissa W> 15:35 (45, row, band P)
    Tom S. 13:37 (115, Band mu)
    Shawn C. 14:37 (8 strict, 85#)
    Steve K. 15:32 (6c2b)
    Allison 17:05 (bpu, 2 run, 2 row, 95# BS)
    Anne Marie 12:30 (75#< band pu) indy :0 Catherine 13:36 (75#, strict c2b) Matt D. 🙂 ---- 5:00 Alex D. Robbie 15:07 Rx Sillup 🙂 Morgan 14:31 (65, pu P) Janet 17:31 (G, 85#, row) Tina 16:16 (65#, BPU) Nikki K. 14:50 (75, MM) Joanna 17:15 (55, 5pull ups) Alex W. 14:18 (100#, 28# pu) DT 🙂 Daria 14:58 (10 RR, 65# BS, 400m row) Boelker 🙂 Julie :0 Kyle E. 16:18 (95#, G pull ups) Sofia

    1. Looks like I have a 5 min sandbag for being a runner 😛 Scale is right but time is off for me – 11:12, (5pu, 85#)

      1. Haha, my bad MIssy!

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